Join Date: Dec 2005
Location: Yuma, AZ
Bikes: 2005 Specialized Roubaix Elite, 2005 Specialized FSR XC Comp, 2008 Blue T16, 2009 Blue RC8, Fetish Cycles Road Bike
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If I'm racing.... as fast as the guy I'm with unless I feel really good and then faster.
If I'm training... well... it really depends on what you're trying to accomplish on them and how fit you are in terms of recovery. It also depends if that's going to be what the training session/ride is focusing on.
Example: I rode 5 hrs last Sunday that three good climbs and a handful of rollers. The point of the ride was a long upperL2-L3 day. 5 hrs at that intensity allows me to really give it a go on the climbs because I am still going to get decent recovery to hit the next hill. Short hills were Vo2 level, at least in the 110%+ range. 5 minute hills, at least @ bottom of Vo2max, 105%ish I'd guess. Long hills, 30 minutes, 95%-100% of threshold, maybe a little over but probably rarely out of L4.
If you're out for 6 hrs, the assumption is it's going to basically be L2 work with some L3 tossed in. Depending on how closely spaced the hills are, that's a lot of anaerobic recovery time in between climbs.
Envision, Energize, Enable